D3 Multisport: Plyometrics Program Plyo Routine #1 Run 10 minutes to warm up and end at a field where you can do your drills. One leg hops 20-30 times (for distance) Two leg hops 20-30 times (for distance) Box jumps 20-30 times (for height) 6x100 yd skipping for distance (walk back to the start - photo) 6x100 yd skipping for height (walk back to the start - photo) Jump rope 10 minutes Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 times back to the start – take a short rest before next rep Plyo Routine #2 Run 10 minutes to warm up and end at a field where you can do your drills. One leg hops 20-30 times (for distance) Two leg hops 20-30 times (for distance) Walk 100 yd on heels Walk 100 yd on toes High knees 30 seconds (photos) Quick short steps on ground 30 seconds – think ‘quick feet’ Butt kicks (photo) Crossovers (photos) 6x100 yd skipping for distance (walk back to the start - photo) 6x100 yd skipping for height (walk back to the start - photo) Jump rope 10 minutes Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 times back to the start – take a short rest before next rep Plyo Routine #2 - High Knees     Plyo Routine #2 - Butt Kicks Plyo Routine #2 - Crossover Sequence         Plyo Routine #1&2 - Skipping Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com. Back to D3 Tips